Friday, July 24, 2015

Beast on the Bay Blog: Aerobic Endurance Training

The Beast on the Bay requires a combination of energy
systems from its participants and thus, must be implemented in a training
program. The types of aerobic training programs are as follows:

1. Long, Slow
Distance Training (LSD)

LSD
training is also known as “conversation exercise”, because you should be
running at a pace that is conducive to being able to carry on a conversation
with someone. The physiological benefits of this type of training include
enhanced cardiovascular and thermoregulatory function, improved oxidative
capacity of skeletal muscle, and increased ability in using fat as a fuel. Too
much of this training may be disadvantageous to competition, due to the lower
intensity.

2. Pace/Tempo
Training

This type of training is
also known as “threshold training” or “aerobic/anaerobic interval training” and
should be at race competition intensity or slightly higher. You can perform
this program in two different ways, steady and/or intermittent. Steady
pace/tempo training is continuous for approximately 20-30 minutes at an
intensity that is slightly above race pace. Intermittent pace/tempo training is
referred to as “tempo intervals”, since is consists of shorter bouts of
exercise with small recovery periods between intervals. In both programs, if
the workout seems fairly easy, it’s better to increase the distance, rather
than the intensity.

3. Interval Training

This type of training
enables you to work at intensities close to VO2max for a longer duration than
would be possible at a continuous high intensity. The work intervals can be as
short as 30 seconds, but preferably between 3 and 5 minutes. It’s imperative
that you have already established a solid base of aerobic endurance training
prior to performing an interval program.

4. Repetition
Training

It should be performed at
intensities greater than VO2max, with the work intervals lasting from 30-90
seconds. This program relies heavily on anaerobic metabolism, so you will need
ample time to recover between bouts. With this program, you can expect to
acquire greater running speed, enhanced running economy, and improved tolerance
of anaerobic metabolism. It’s also beneficial for the final stretch of an
aerobic event, when you really want to give your all.

5. Fartlek Training

This is a combination of the
four other types of training previously discussed. It calls upon basically all
systems of the body and helps in changing up your daily training, by reducing
the monotony of your workouts. It may enhance VO2max and lactate threshold,
while improving running economy and fuel utilization.